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5.10.18 – FFA CF

CrossFit Lacertus – CrossFit

Pre-Class Mobility

Dig in shoulders and lats w/ lacrosse ball.

Foam roll out sore areas.

PVC Shoulders Stretch

Samson Hips Stretch (1-MIN/Hip)

Warm-up

3 Rounds:

8 Turf Sprints (4 D+B)

10 Plate Ground to Overhead 45/25

Sled Push (Hand Position High) (D)

Sled Push (Hand Position Low) (B)

Farmer’s Carry (5×100′)

SUPERSET:

5X100′ OH KB/DB WALKING LUNGES

*Alternate arms every 50’*

Metcon (AMRAP – Reps)

AMRAP 10:

10 Cal Bike

30 Wall Balls 20/14

10 Cal Row

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